Keeping it fun

It’s important to encourage your child and find activities they enjoy. This way your child will not find the exercise a chore and they are more likely to stick at it.

The type of activity depends on the individual. So exercise can be team-led such as football or basketball, joining a club or having lessons such as tennis, dance or golf, or activities with family and friends such as a bike ride, going for a walk or swimming.

Children and young people 5-18 years

Children and young people in this age bracket should take part in moderate to vigorous physical activities for at least 60 minutes (one hour) every day, and this can be up to several hours. Moderate intensity activity means working hard enough to raise your heartbeat, so you breathe harder and begin to sweat, but are still able to talk.

Examples are:

• bike riding

• briskly walking the dog

• playing frisbee in the park

• martial arts

Vigorous intensity activity means that your heart rate and breathing are harder and faster but talking is more difficult.

Examples are:

• running

• rollerblading

• swimming

• playing a sport

Your child should be doing higher intensity and resistance activities three days a week, as these will help to strengthen muscles and bones.

Examples are:

• gymnastics

• tennis

• skipping

• climbing playground equipment

• body resistance exercises, such as sit-ups and push-ups

Children and young people of all ages should avoid spending long periods sitting down without moving. They should minimise time spent using computers or watching TV, and take regular breaks from studying.